A good post-pickleball recovery routine covers three things: rehydrating, caring for sore joints right away, and winding down well so your body actually recovers overnight. Here's a simple routine built around those three steps.
1. Rehydrate First
Pickleball sessions often run longer than players expect, especially tournament days with back-to-back games. Water first, then an electrolyte drink if you've played multiple matches or it was hot out. This step comes before anything else because dehydration makes muscle soreness and next-day stiffness worse.
2. Treat Sore Spots Right Away
Don't wait until soreness sets in the next morning. As soon as you're off the court, apply a cooling topical to any joint that took a beating — elbow, shoulder, wrist, or knee are the usual suspects in pickleball. Our Raw Recovery Cooling Roll-On is built for exactly this: it's mess-free, fits in a court bag, and goes on fast between games or on the drive home. For broader soreness across the back or both shoulders, the Raw Recovery Topical Relief Cream covers more area.
See our guide on the best CBD roll-on for pickleball soreness for more on how to use it by joint.
3. Protect Your Sleep That Night
Recovery happens overnight, not on the court. A few habits make a real difference after an active day:
- Keep a consistent bedtime, especially after a tournament day that throws off your normal schedule.
- Build a short wind-down ritual. Many players use our REST & Refresh Softgels (CBN + CBD, melatonin-free) alongside our Soothing Pillow Mist as part of settling down for the night.
- Limit screens and caffeine late in the day if you played an evening session and are feeling wired afterward.
If you're new to CBN/CBD for sleep, our 7 Nights of Sleep trial pack is a low-commitment way to try it before a tournament weekend.
Putting It Together: A Sample Evening
- Right after the last game: water or electrolytes, then roll-on applied to sore joints.
- At home: shower, reapply cream to any larger sore areas.
- 30–60 minutes before bed: REST & Refresh Softgel and a few sprays of Pillow Mist on your pillow.
- Consistent bedtime, even if you played later than usual.
Frequently Asked Questions
How much water should I drink after a pickleball session?
This varies by person, heat, and how long you played, but a good baseline is water throughout and extra after, with electrolytes if you played multiple matches or it was hot. Ask your doctor if you have specific hydration needs.
Should I ice or use a topical first?
Either can work, and some players do both. A topical is easier to apply on the go; ice may be better for acute swelling. If an injury seems serious, see a doctor rather than relying on topical care alone.
Does playing pickleball in the evening actually hurt sleep?
Late, intense exercise can leave some people feeling wired rather than tired. A consistent wind-down routine can help counter that, though individual response to evening exercise varies.
Can I use the roll-on and REST softgels together?
Yes, many customers use both as part of the same recovery day — topical care right after play, and the softgel in the evening as part of their sleep routine.
Is any of this a substitute for seeing a doctor about an injury?
No. This routine is for general post-activity soreness, not injury treatment. If you have sharp pain, swelling, or an injury that doesn't improve, see a doctor or physical therapist.
Disclaimer: This article is for informational purposes only and is not medical advice. These products are not intended to diagnose, treat, cure, or prevent any disease, injury, or sleep disorder. Not for use by anyone under 18. Consult your doctor before use.
Written by the Raw Botanics Team.